With the winter season now in full swing, Colgate University students can be seen on campus trudging to classes in heavy winter coats, baggy sweats, warm hats and gloves. It can be a real challenge to get out of bed with shorter daylight hours, and more often than not the sky is dark and gloomy. More and more students groggily count down the days until summer break arrives.
Millions of Americans live with seasonal affective disorder (SAD), a condition in which symptoms such as lower energy, declined motivation, increased irritability and sadness are experienced during fall and winter months. Studies show that those living with or at risk of developing SAD and bipolar disorder benefit from light therapy, yet anyone can implement this technique into their morning routine. It is recommended to use light therapy during the morning with 10,000 lux of light and place the light within one and a half to two feet away from your face, which boosts energy levels by mimicking the effects of sunlight.
Each morning since early October, I have been using my own portable light lamp for 20 minutes. It sits on my desk and is simple to use – the timer option automatically turns off the light after a given duration.
There are many opportunities on campus focused towards helping students manage their mental health. Be sure to check out the light therapy boxes on the third floor of Case Library, and de-stress by attending the library’s monthly Wagging for Wellness pet therapy events. Students can also take advantage of Colgate’s Counseling and Psychological Services by scheduling with an on-campus therapist based on individual needs and concerns.
As supported by an article published by Mayo Clinic, it is scientifically proven that making a habit of daily exercise improves one’s mental health. Incorporating a variety of movements releases the feel-good hormones known as endorphins, and physical activity can be completed in the form of biking, yoga or weightlifting.
Sophomore Olivia Kane adds her personal take on the school’s gym, and how her involvement with Colgate Ski and Snowboard Club allows her to stay social even in the cold.
“I do go to the gym a lot and try to stay really active, and I’m involved with clubs. The more involved you get, the more people you meet, when you can’t get outside as much,” Kane said.
Perhaps this winter, the brisk winds and icy paths will motivate you to exercise indoors at Colgate’s Trudy Fitness Center.
Complimenting daily exercise, maybe one of your top priorities for this semester is moving towards healthier, more fulfilling food alternatives. Our own on-campus dietitian, Allison Bowers, is a knowledgeable resource often featured in weekly “Foodie Friday” videos on the Colgate Dining Services Instagram page. Next time you find yourself doomscrolling, consider checking out Bowers’ recommendations tailored towards helping busy students fit major food groups into one meal.
During these drearier months, another great outlet for stress is listening to tunes within your unique music taste, as well as exploring new genres. Sophomore Zoe Toll reflects on this staple in her own routine.
“To give myself something to look forward to everyday, I pick all my favorite albums by my favorite artists and make a calendar where I listen to a new album everyday. It works and keeps my mind active in the winter,” Toll said.
Switching up your playlists is a great way to maintain motivation and create a more positive headspace.
Finding a happy medium when it comes to balancing Colgate’s rigorous academics with social life, physical health and mental wellbeing is not easy for students. Sophomore Aaron Mann gives insight on what keeps him busy during the winter.
“I like to keep myself involved in activities that are social, like contributing with clubs and catching up with friends,” Mann said.
Sophomore Grant Ricks thinks on how he maintains mental health and manages stress on campus.
“If I am feeling down, I try to do a hobby that makes me happy, like hanging out with friends, watching movies, gaming or reading a book,” Ricks shared.
Colgate’s variety of student clubs and organizations bring students together and are centered around either academic topics, sports or other shared interests.
Sophomore Daniel Montan adds his own perspective, in particular sharing how he values positivity in his social circle and staying optimistic.
“I surround myself with bubbly and genuine people,” Montan said.
On a similar note, looking into the concepts of behavioral activation (BA) therapy may prove beneficial to your overall wellness. Completing small, rewarding tasks by taking action first can add more joy to your life over time. BA therapy supports the idea that a sense of accomplishment directly counters negative thoughts, fostering motivation to do more each day. On campus, Chapel House offers many programs, one of which is a morning meditation held every weekday. This is a great way to begin your day intentionally, with sessions for 15 minutes every weekday in the morning from 8:30 a.m. until 8:45 a.m.
Mental health looks different for each student, and starting today can be as small as putting pen to paper and writing down individualized goals to work towards achieving.
